Watt Bike - 16 Week Winter Plan (6 sessions per week)

This is a 16 week plan designed for the serious cyclist. The sessions are designed around an Anaereobic (3 min max) and Aerobic (20 min FTP) test.

The weeks are book ended by longer, slower, steady rides, with the technique / interval / test sets performed during the week.

Riders should be of a competent level before taking this on.

Sample Day 1

1:00:00

3 Min Max Power Test

This test estimates aerobic capacity. The absolute average power and maximum heart rate achieved during the test can be used as an estimate of maximum minute power and maximum heart rate to calculate heart rate and power training zones.

From a static starting position pedal, in a seated position at a cadence (r/m) that can be maintained for 3 minutes (recommended 90-110 r/m).

You will need to record:*Power average (W) - this is the estimate of your maximum minute power (use Recall to get this information - also note the average cadence)*The maximum heart rate that you achieved (you will need to watch for this visually during the test or record separately) - this is the estimate of your maximum heart rate.